1quick1 getting down on Crossfit
I decided to start updating my journal here as well since I started Crossfit. It's not pretty right now but these workouts are kicking my ass.
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Started WOD today. I was going to start this weekend but ended up playing 2.5 hours of roller hockey saturday and 3 hours of softball on Sunday and the older we get the harder it seems to get all the people together to do this stuff.
Monday 080714 Today I was suppose to do... Four rounds for time of: Run 400 meters 50 Squats Got in the car and was heading to track at my old high school. I stopped at the sporting good store on the way over and found a decent stop watch for $15. They've been completely rebuilding my old highschool for the last two years but we've been playing softball at the fields so I figured the track would still be in working order. WRONG....I get there and there's bulldozer in there and the track around the field is now a dirt trail so they must be redoing it :thumbdown: So I hurry and head back to the gym to do a modified workout. For time 40 squats @ 135lbs Run 1 mile Total Time: 14:38 - slow I know but I ran like a 10 minute mile :laughing: My lower back is ridiculously soar from Saturday. I was sweating like a pig after finishing this. |
Tuesday 080715
Rest Day Took the dog for a 1 mile walk. Took 20 minutes. |
Wednesday 080716
Deadlift 5-5-5-5-5 reps Deadlifts 225 x 5 275 x 5 275 x 5 275 x 5 295 x 5 I wasn't thrilled with my form on the last two reps of the 295. My hips came up too quick. Seated calf raises 130 x 20 130 x 20 130 x 16 Run 1 mile - 9:38 |
Thursday 080717
Complete as many rounds in 20 minutes as you can of: 15 Push-ups 36 dips 115 pound Push-press, 9 reps ** Note ** I did the push-press with 95lbs. Completed 3 rounds and got 23 dips into the 4th round before time ran out of time at 20:09 60 total pushups 131 dips 27 push-press reps at 95lbs Post workout I made 3 eggs, 1/2 cup cottage cheese, 2 pieces of toast, and 8oz of orange juice. Ate it all except I could only get half a piece of toast down. I was sort of in a rush too. |
Friday 080718
Weighted pull-ups 1-1-1-1-1-1-1 reps Post loads and body weight to comments. BW + 25lbs x 1 BW + 45lbs x 1 BW + 45lbs x 1 BW + 45lbs x 1 BW + 55lbs x 1 BW + 55lbs x 1 BW + 55lbs x 1 BW x 8 BW x 6 HS hammer curls (20 sec RI's) 10 each side x 10 3 sets. |
Tuesday 080722
Push jerk 3-3-3-3-3 reps Post loads to comments. Push Jerk 115lbs x 3 135lbs x 3 155lbs x 3 175lbs x 3 185lbs x 3 Felt great on these lateral raises 15's x 10 20's x 10 run 1 mile = 8:31 Although not fast for a lot of people this was really pushing it for me. |
Wednesday 080723
Angie 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats For Time Complete all reps of each exercise before moving to the next. Oh man I knew going into this it wasn't going to be pretty. Pullups (had to do assisted pullups after 25) bw x 25 bw - 50lbs x 25 bw - 80lbs x 50 Situps x 100 Pushups x 100 Squats x 100 Total Time = 29:10 And a puking ralley immediately after. This workout kicked my ass. |
"Fran"
Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups Post time to comments. Total time = 18:40 |
thats alot of work my man. your endurance is gonan shoot through the roof. good shit.
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